The female cycle rarely goes unnoticed. The keyword is: PMS - the abbreviation for premenstrual syndrome. Here, 70 percent of all menstruating women experience a wide variety of symptoms, both psychological and physical. It is very disappointing when PMS symptoms are played down and the motto is: close your eyes and get over it. In fact, PMS can limit many women in their daily lives. Even getting out of bed can become torture.
The good thing is that you can alleviate the discomfort, or even avoid it altogether. And how? With a healthy lifestyle that everyone can incorporate into their daily routine. We at Hello Inside explain to you how you can alleviate your PMS symptoms [1]-[3].
What is PMS?
Premenstrual syndrome occurs about two weeks before menstruation. During this time, one to several complaints can affect your well-being [1], [3].
What are the causes of PMS?
Research has not yet clarified exactly why women can suffer from PMS during their menstruation. It assumes the following possible causes [2], [4]:
- There is a hormone imbalance in the body.
- The body is sensitive to breakdown products of the female sex hormone progesterone.
- Existing mental illness can cause symptoms.
- Stress, nicotine and alcohol can also trigger PMS.
- A lack of exercise or sleep is also associated with PMS
PMS - Symptoms
From mild nausea to severe headaches and sadness, PMS symptoms can be felt throughout the body. Did you know that there are now up to 150 different symptoms that can occur with premenstrual syndrome?
As sudden as they appear, they can subside two to four days after menstruation.
What are the symptoms of PMS?
The most well-known PMS symptoms that many women are familiar with are [1]:
- Nausea, diarrhea, vomiting, digestive problems
- Craving
- Headaches, sleep disorders, circulatory problems
- Tightness in the chest
- impure skin
- Weight gain, water retention (edema)
The psyche is not spared either. Concentration difficulties, fatigue, listlessness, irritability, mood swings and depressive moods can also be associated with PMS [1].
If the symptoms get worse, PMDS may be present
For example, if headaches feel worse than usual during PMS or mood swings become uncontrollable, then premenstrual dysphoric disorder (PMDS) may be present. In this case, affected women feel the PMS symptoms much more intensely, especially the psychological ones [1].
For the diagnosis of PMS you need to keep a diary
It is best to discuss with your gynecologist whether various symptoms before your period are indicative of PMS. This is because the symptoms can be so unspecific that they may have other underlying causes.
It is helpful to keep a diary in which you document your symptoms during your cycle. This way, doctors can make an accurate diagnosis.
5 tips against your PMS symptoms
It can be frustrating when you know PMS symptoms are coming every month. Especially when they drag down your mood and ruin possible plans with your friends. If you've thought until now that you always have to deal with severe PMS symptoms, we can ease your worries. Because many women are not aware that a healthy lifestyle can alleviate the discomfort.
The following points play a role:
- Stable blood sugar is the be-all and end-all.
- Eat an anti-inflammatory diet.
- Prevent cravings.
- Move enough and also provide relaxation.
- Make sure you maintain good sleep hygiene.
Stable blood sugar is the be-all and end-all for PMS symptoms
Blood sugar is influenced by many things. One of them is the hormones of the female cycle. Strong fluctuations during menstruation can quickly bring you into a vicious circle of PMS complaints. . Therefore, we advise you to reduce these constant, strong fluctuations as much as possible.
When your blood sugar is low, your body signals that it needs energy. The quick way is then often something sweet: The result: You feel ravenous hunger. Especially before menstruation, the desire for fatty foods or sweets can increase. If your hand lands too often in the sweets drawer, your blood sugar quickly shoots up. Naturally, your body tries to bring it back down, which can cause your blood sugar levels to drop too low again. And the vicious circle starts all over again.
For your well-being, you should reduce foods that greatly increase blood sugar
Constant blood sugar fluctuations exacerbate PMS symptoms such as headaches, cravings, mood swings, or pain in general. To avoid feeling this way, try to avoid the following food categories - especially if you are prone to severe PMS symptoms:
- White flour products
- Potatoes
- Sweets and snacks
- Ready meals
- Soft drinks
- Fruits like watermelon, pineapple and dried fruit
But every body is unique. So your blood sugar may be sensitive to foods that don't cause blood sugar spikes in other women. If your PMS symptoms are limiting you in your daily life, consider checking your blood sugar regularly. It may help you to combine certain foods smartly to balance your blood sugar.
Eat an anti-inflammatory diet
We have already described that your blood sugar can fluctuate constantly during the cycle, as well as that your diet contributes to this. If your blood sugar rises, the smallest inflammations can be the consequences, which are accompanied by pain and discomfort. The more inflammation there is, the more uncomfortable it becomes. This may sound worrisome at first, but it's in your control. And that is with the anti-inflammatory diet [5].
Omega-3 fatty acids have an anti-inflammatory effect
Certain nutrients help fight inflammation, like omega-3 fatty acids. You'll find these healthy fats in cold-pressed virgin flax and canola oils, as well as walnuts and cold-water fish (herring, mackerel, and salmon). Omega-6 fatty acids, on the other hand, promote inflammation. They are found in red meat, sunflower oil and coconut oil, among others. Therefore, you should eat these foods only in small amounts, if at all, to prevent inflammation [5].
Apart from that, it is helpful to eat enough vegetables - about three portions a day. In vegetables you will find many phytochemicals and antioxidants, which are also real anti-inflammatories.
Important Info: Salt can increase your symptoms
High salt consumption may be linked to PMS symptoms. Eat no more than five grams of salt per day. Prepared foods, in particular, contain high amounts of salt. If you use salt mainly as a flavor enhancer, you can switch to other spices and herbs that make your food just as tasty [5].
Prevent cravings
Cravings lead to blood sugar fluctuations. So that you don't have to torture yourself with them, you can prevent them. Foods that contain fiber keep you full for a long time and only raise blood sugar slowly - which is ideal during menstruation. Build fiber bombs into your diet like whole grain cereals, vegetables nuts and seeds. Drink a glass of water and eat slowly
Over time, we have forgotten how to distinguish between hunger and thirst. If the craving sets in, try drinking a glass of water first. It may then go away. And another effective tip: take your time when eating. Always chew your food slowly and thoroughly. If you don't gulp down your food, it will keep you fuller.
Move enough and also provide relaxation
Doctors recommend against PMS symptoms that sport and exercise relieve the symptoms. But of course, only if you feel up to it. After all, you don't want to feel worse.
Stress also contributes to increasing PMS symptoms. You can lower your stress level with yoga exercises or meditation. Or try relaxation techniques like tai chi or qigong.
The most important thing: Do what is good for you and your health. If you need time for yourself, then take it. Because time is the best investment for you and your body and thus for your health.
Make sure you have good sleep hygiene
It's no secret that getting enough sleep is healthy. Unfortunately, we don't always manage to embrace it. By improving your sleep hygiene, you can significantly alleviate your PMS symptoms.
If sleepless nights plague you, try our tips for better sleep [5]:
- Always go to bed at about the same time.
- In the evening, it's smartphone, TV and laptop off or at least set the blue light filter.
- Caffeine, alcohol and heavy food in the evening make it difficult to fall asleep and stay asleep.
- Relaxation exercises in the evening and herbal teas will help you get nice and tired.
- An evening exercise session can rob you of sleep rather than make you tired.
Important information: Drinks containing caffeine can increase discomfort during PMS, for example, the feeling of tightness in the chest. Try to avoid coffee, green and black tea, and energy drinks during this time. If you can't give up coffee, feel free to try decaffeinated or grain coffee [5].
In short - There is no way around a healthy lifestyle
Well-known remedies such as monk's pepper or lady's mantle tea are also optimal for PMS symptoms. We cannot emphasize enough how important a healthy lifestyle is. Research shows more and more that a healthy diet and an active lifestyle can alleviate PMS symptoms. That's because you can keep your blood sugar in check and not have to spend your days in uncomfortable discomfort. Take the time to see how you can incorporate our tips into your life.
And please remember: If your symptoms become more and more unacceptable, please see a doctor for a more detailed examination.
References:
[2] "Pschyrembel Online | PMS." https://www.pschyrembel.de/PMS/K0M3J/doc/ (accessed April 18, 2023).
